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520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

The Elusive Double Under

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Finally, the post you’ve all been waiting for. I’m not guaranteeing that you’ll rip out 100 unbroken doubles after reading this post, but it will certainly help move you in that direction.

1) Get REALLY good at singles. This means having an upright posture, elbows tucked in, hands in front of your body and rotating only at the wrists. The jump should be only a couple inches off the ground, staying on the balls of the feet. Also, make sure you’re jumping on the same spot. First goal is 150 reps.

2) Assess your wrists. Use the speed balls to see if one of your wrists is rotating faster than the other. The speed balls will also help you develop….you guessed it…speed. They’ll also show you if you’re using your wrists or elbows to spin the rope. Spoiler – it should be the wrists.

3) Stay relaxed. A tense body will result in a tense rope, therefore shortening it’s length or slowing it’s speed.

4) Practice the power jump. Singles are 1-2 inch jumps off the floor. Doubles are 3-4 inch jumps off the floor. Without the rope, practice alternating between single and power jumps. Then, try for multiple power jumps. Add some hip taps when you’re in the air to practice the timing component.

5) Getting a rhythm. Start with 3 singles, then go for a double. If that is successful, try to continue the 3 singles afterwards. S-S-S-D-S-S-S-D. Then move on to 2 singles. S-S-D-S-S-D. And finally, 1 single. S-D-S-D.

6) Time it right. If you jump when the rope is overhead, the rope has to go two and a half rotations. Be patient. Wait until the rope is directly in front of your feet, then do the power jump. The rope will only need to do two revolutions now.

7) Go for multiple doubles! You may experience a pike or donkey kick. If that’s the case, go back to step 4.

Hope this helps. If you’ve been stuck for a while now, please book a coach for a 30 min skill session. If there’s 3-4 of you, we can do a custom small-group private session.

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